Mai Ƙididdige Maki na Damuwa na Tafiya

Mai ƙididdigewa kyauta don ƙididdige ƙarfin motsa jiki na tafiya ta amfani da yankuna na bugun zuciya

Ƙididdige WSS Naku

Shigar da lokacin da kuka shafe a kowane yanki na bugun zuciya yayin tafiyarku don ƙididdige Maki na Damuwa na Tafiya (WSS). Wannan maki yana taimaka muku fahimtar ƙarfin motsa jiki da sarrafa nauyin horo.

Lokaci a Kowane Yanki (mintuna)

Yanki 1 (Farfadowa) - 50-60% Matsakaicin Bugun Zuciya × 1 maki/min

Yanki 2 (Kone Mai) - 60-70% Matsakaicin Bugun Zuciya × 2 maki/min

Yanki 3 (Aerobic) - 70-80% Matsakaicin Bugun Zuciya × 3 maki/min

Yanki 4 (Iyaka) - 80-90% Matsakaicin Bugun Zuciya × 4 maki/min

Yanki 5 (Kololuwa) - 90-100% Matsakaicin Bugun Zuciya × 5 maki/min

Sakamakon ku

Jimlar Lokaci: 0 mintuna

            Maki na Damuwa na Tafiya:
            0
          

Fassarar Ma'ana:

Shigar da lokutan yanki don ƙididdige WSS

Fahimtar WSS

Menene Ma'anar WSS Na?

0-40: Tafiya mai sauƙi ta farfadowa - ƙaramin damuwa na horo
40-80: Matsakaicin motsa jiki na aerobic - mai kyau don gina tushe
80-150: Tafiya mai ƙarfi ta juriya - fa'idar horo mai mahimmanci
150-250: Motsa jiki mai wahala - babban damuwa na horo, yana buƙatar farfadowa
250+: Mai bukatar ƙoƙari sosai - ƙoƙarin gasa ko tafiya mai tsawo sosai

Jagororin WSS na Mako-mako

Mai Farawa: 150-300 jimla a mako
Matsakaici: 300-500 jimla a mako
Babba: 500-800+ jimla a mako

Yadda Ake Amfani da WSS

Lura kullum: Ƙididdige WSS na kowane tafiya
Jimla mako-mako: Ƙara kwanaki 7 na WSS
Lura da halayen: Kalli karuwa masu yawa
Daidaita nauyi: Haɗa da kwanaki masu sauƙi da masu wuya
Ci gaba a hankali: Ƙara WSS na mako-mako da matsakaicin 10%

Misalan Motsa Jiki

Tafiya Mai Sauƙi Ta Farfadowa

Mintuna 30 a Yanki 1-2
WSS ≈ 40-50
Yi amfani don kwanakin farfadowa masu aiki

Tafiya Matsakaiciyar Gina Tushe

Mintuna 60 a Yanki 2
WSS ≈ 120
Tushen tsarin horo

Motsa Jiki na Tazara

Mintuna 10 Yanki 1 mai ɗumamar jiki
Mintuna 20 tazarar Yanki 3-4
Mintuna 10 Yanki 1 mai sanyaya jiki
WSS ≈ 100-120
Ƙarfi mai girma, tsawon lokaci gajere

Tafiya Doguwa Ta Juriya

Mintuna 120 a Yanki 2
WSS ≈ 240
Sau ɗaya a mako don juriya

Samun Bayanan Bugun Zuciya

Amfani da Apple Watch

Buɗe app ɗin Lafiya a kan iPhone
Kewaya zuwa Bincika → Zuciya → Bugun Zuciya
Zaɓi motsa jiki na tafiyarku
Duba lokaci a kowane yanki
Shigar a cikin mai ƙididdigewa a sama

Amfani da Walk Analytics

Walk Analytics yana ƙididdige WSS ta atomatik don kowane tafiya. Babu buƙatar ƙididdigewa da hannu!

Yana shigo da motsa jiki daga Apple Health
Yana nazarin yankuna na bugun zuciya ta atomatik
Yana ƙididdige WSS nan take
Yana bin halayen mako-mako
Yana ba da shawarwarin farfadowa

Bin WSS Ta Atomatik

Dakatar da ƙididdigar da hannu. Walk Analytics yana ƙididdige WSS ta atomatik don kowane tafiya.

Zazzage Walk Analytics